Bangers and Mash…18/9/18

Part A 12 Mins

Build to a heavy 2 rep hang Power Clean

Between sets

1-2 Rope Climbs or practice

Part B

12 Min AMRAP

15/12 Cal Assault Bike

12 Power Clean 60/42.5kg

9 Chest to Bar Pull-ups

Mustang 04/09/18

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In teams of 3:
Complete as many rounds as possible in 25 mins of:
100/70 Assault Bike Calories
100 Power Cleans, 62.5/40 kg
90/60 Assault Bike Calories
80 Push Jerks, 62.5/40 kg
80/50 Assault Bike Calories
60 Front Squats, 62.5/40 kg
70/40 Assault Bike Calories
40 Thrusters, 62.5/40 kg

Saturday’s DOMS 06/09/18

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Strength

Power Clean 3×3

Conditioning
For 5 cycles:
AMRAP in 3 mins of:
50 Wall Balls, 10/6 kg, 10/9 ft
12 Power Cleans, 80/50 kg
12 Bar Facing Burpees

For each cycle continue the AMRAP.

Run, bike, lift 29/08/18

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As many reps as possible in 4 mins of:
Run, 400 m
20/15 Assault Bike Calories
Max Rep Power Snatch, 35/25 kg

As many reps as possible in 4 mins of:
Run, 400 m
18/12 Assault Bike Calories
Max Rep Power Snatch, 42.5/30 kg

As many reps as possible in 4 mins of:
Run, 400 m
15/10 Assault Bike Calories
Max Rep Power Snatch, 52.5/35 kg

Rest 3 mins between each AMrep

Barbell Bandits 23/08/18

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Strength

Deadlift 5-5-5-5-5

Conditioning
Complete as many rounds as possible in 7 mins of:
12 Deadlifts, 82.5/60 kg
9 Hang Power Cleans, 82.5/60 kg
6 Push Jerks, 82.5/60 kg

 

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